Wrk 33 : 10s Deadlift

Deadlift : Wave 10 - Accumulation

General Warmup

• 200 skips 
• 50 star jumps
• 25 bodyweight squats
• 20 lunges ( 10 each leg ) 

Lowerbody warmup

• Foam roller : IT Band x 10 (each leg ) Hamstring x 10 (each leg) Quad x 10 (each leg ) 
• Baseball rolls : Piriformis x 10 (each leg) 
• Hip Mobility : Fire Hydrants x 10 (each leg + both ways) 10 Cobras (ech leg ) 10 Mountain Climbers (ech leg) 

Plyometrics 

• 6 x 3jumps onto 25 inch box 

Workout

Deadlift-Wave 10- Accumulation -60% 5x10

• WarmUp : 135 x 10 / 135 x 10 / 225 x 10 
• WorkingSet: 290 x 10 / 290 x 10 / 290 x 10 / 290 x 10 / 290 x 12 (all overhand grip )

Glute Ham Raise

• BW x 10 / BW x 10 / BW x 10 

Lunges

• 30 x 12 / 35 x 12 / 35 x 10

Side Bends

• 45 x 15 / 50 x 15 / 45 x 10